How to Prevent Lower Back Pain in Rowing

Tuesday, 18th June 2024

Rowing is a demanding full-body workout that combines strength and endurance. However, it can also lead to lower back pain if not approached with the right technique and precautions. The rowing stroke involves a complex movement pattern that, if not executed correctly, can place excessive stress on the lower back.

Preventing lower back pain is crucial because it allows you to row more efficiently, reduces downtime due to injury, and enhances overall performance and enjoyment of the sport. This guide will help you understand how to keep your lower back healthy and happy while rowing.

Here are a few important areas of your training to look at:

1. Load Management:

Effective load management includes adequate rest and recovery periods, allowing the body to adapt and enhance fitness sustainably. It also means gradually building up training load over time. A common error we see as physiotherapists is a quick spike in load at the commencement of the season e.g. 1 week intensive rowing camp after a few months of no rowing training. It’s important to follow any off-season/pre-season programming from your coaches, to allow the body to gradually adapt to the stressors of the sport.

2. Proper Technique:

Maintaining proper form throughout the rowing stroke is critical to minimise stress on the lower back. Key points include:

Catch Position: Shins vertical, back straight, shoulders relaxed, avoid rounding your lower back.
Drive Phase: Engage your core, keep your back straight, and drive power from your legs, not your back.
Finish Position: Lean back slightly, keep your core engaged, and maintain a neutral spine without overextending and dumping the oar into your lap.

It’s important to also ensure your seat in the boat is set up for your body shape and size e.g. foot plate position. Working with a coach or physiotherapist to perfect your technique can significantly reduce injury risk.

3. Core Strengthening:

A strong core is vital for proper posture and stability during rowing. Incorporate exercises targeting deep abdominal muscles, obliques, and the lower back into your routine. Effective core exercises include:

Hollow holds: Builds endurance in core muscles.
Bridges: Strengthens lower back and glutes.
Bird-Dog: Enhances stability and coordination.
Dead Bugs: Engages the core while maintaining a neutral spine.

4. Flexibility and Mobility:

Flexibility and mobility in the hips, hamstrings, and lower back are crucial for preventing pain. Regular stretching and mobility exercises should be part of your routine. Beneficial stretches include:

Hamstring Stretch: Increased hamstring length allows for more body rock without rounding of the spine
Hip Flexor Stretch: Allows for a proper “sit back” at the finish
Lower Back Stretches: Can help to ease stiffness and promote flexibility.
Thoracic Spine Mobility: Allows for greater rotation at the catch.

5. Listen to Your Body:

Recognise the signs of overuse or strain and address them promptly. New or persistent lower back pain from rowing should not be ignored. Children are also at a higher risk of more serious lower back pathologies such as bony stress injuries, so any lower back pain in this population should be treated as suspicious until reviewed by a medical professional.

How can a physiotherapist help with back pain in rowing?

Physiotherapists offer specialised knowledge and techniques to address the unique demands of rowing on the body. Your physiotherapist will conduct a thorough assessment to identify the root cause of the back pain, including biomechanical issues, muscular imbalances and technique. They will then create an overall rehabilitation plan, which may involve a personalised exercise program, load management advice, manual therapy such as massage or mobilisations, as well as providing you with education on your condition and advice on how to prevent future episodes.

Ultimately, lower back pain from rowing can in some cases be prevented, but is not something that should be ignored. If you are experiencing lower back pain, whether it’s new or ongoing, reach out to our friendly team on 3399 3318 or online to book an appointment with one of our coaches.

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